Authentic Raw Peruvian Lucuma Smoothie with Mango and Chirimoya
This creamy, tropical smoothie showcases Peru’s native superfruits: the subtly sweet, caramel-flavored lucuma, juicy mango, and creamy, custard-like chirimoya (also known as cherimoya). It’s a raw, vegan, naturally sweetened drink that’s perfect for a nutritious breakfast, snack, or post-workout refreshment. Inspired by traditional Peruvian “batidos,” this blend celebrates the fresh, vibrant flavors of the Andes.
Interesting History of the Drink
Lucuma, often called the “Gold of the Incas,” has deep roots in Peruvian culture, dating back to pre-Inca times around 1500 BC. Ancient civilizations like the Nazca (600-200 BC) and Moche (100-700 AD) revered it, burying lucuma pottery with the deceased as a symbol of fertility and longevity. The Incas prized it for its nutritional value and incorporated it into rituals and daily diets. Chirimoya, native to the Andean valleys of Peru and Ecuador, was also cultivated by the Incas, with seeds found in archaeological sites indicating its ancient domestication and trade. Its name derives from the Quechua word “chirimuya,” meaning “cold seeds.” ) Mango, introduced during Spanish colonization, integrated into Peruvian cuisine in tropical regions. The modern smoothie is a 20th-21st century adaptation, blending these fruits in health-focused drinks inspired by Andean traditions.
Health Benefits (and Conditions That May Benefit)
This smoothie is loaded with antioxidants, vitamins, and fiber from its raw ingredients, offering evidence-based benefits as part of a balanced diet:
- Blood Sugar Regulation: Lucuma’s low glycemic index and fiber help stabilize levels, beneficial for type 2 diabetes or prediabetes. Mango and chirimoya provide balanced natural sugars.
- Antioxidant and Immune Support: High in polyphenols, carotenoids, and vitamin C, it fights oxidative stress and boosts immunity, aiding colds, inflammation, or autoimmune issues.
- Digestive Health: Fiber promotes regularity and gut health, helping constipation, IBS, or metabolic syndrome.
- Heart Health: Potassium and magnesium relax blood vessels, lowering pressure; antioxidants reduce cholesterol risks, supporting hypertension or cardiovascular health.
- Skin and Anti-Aging: Beta-carotene and vitamins protect skin and reduce aging signs, beneficial for acne or eczema.
- Energy and Mood: B vitamins provide sustained energy and support brain function, helping fatigue or mood concerns.
Contraindications
Generally safe, but note: Chirimoya seeds contain annonacin, a neurotoxin—always remove them. High natural sugars may impact uncontrolled diabetes. Mango can trigger latex-fruit syndrome allergies (itching, hives). Lucuma may cause mild hypoglycemia, diarrhea, nausea, or stomach discomfort in excess; avoid if pregnant or lactating. Those with kidney issues should monitor potassium. Consult a doctor for allergies or conditions.
Tips for Buying and Preparing the Ingredients
- Lucuma: Fresh is rare; buy organic raw powder (unsweetened) from health stores or online. Check for pure labels. No washing needed—measure directly.
- Mango: Select ripe, aromatic fruits with red-yellow skin that yield slightly. Organic preferred. Wash, peel, dice flesh from pit. Freeze for creaminess.
- Chirimoya: Choose firm yet yielding fruits with green-brown skin; ripen at room temp 1-7 days if needed. Avoid soft/moldy. Wash, halve with sharp knife, scoop flesh, discard seeds carefully.
General: Use seasonal, organic produce. Prep just before blending to prevent oxidation.
Recipe
Serves: 1 large glass or 2 small (about 600-700ml)
Prep time: 5-10 minutes
Equipment: High-speed blender
Ingredients (all raw & unsweetened)
- 30g (2 heaping tbsp) organic lucuma powder
- 1 medium ripe mango (about 200g flesh)
- 1 medium ripe chirimoya (about 200g flesh, seeds removed)
- 200ml fresh coconut water (or filtered water; adjust for thickness)
- Optional: Ice or mint for extra chill
Method
- Prep: Peel/dice mango; halve/scoop chirimoya (discard seeds).
- Blend: Add coconut water first, then fruits and powder. Start low, ramp to high for 30-60 seconds until smooth. Tamper if needed.
- Serve immediately, topped with mango slices or raw nuts.
Serving Suggestions
Enjoy Peruvian-style with papaya or as a bowl with granola.
Full Nutritional Breakdown (Approximate per Full Serving)
Based on standard data; varies by ripeness. For a 2,000-calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 370 kcal | 19% |
| Protein | 5g | 10% |
| Total Fat | 2g | 3% |
| Saturated Fat | 0.5g | 3% |
| Carbohydrates | 85g | 31% |
| Sugars (natural) | 55g | – |
| Fiber | 15g | 54% |
| Vitamin C | 100mg | 111% |
| Vitamin A (beta-carotene) | 1,200 mcg | 133% |
| Vitamin B6 | 0.6mg | 35% |
| Potassium | 1,000mg | 21% |
| Magnesium | 60mg | 14% |
| Iron | 1mg | 6% |
| Sodium | 40mg | 2% |
Storage
Best consumed immediately for peak nutrients and flavor, as oxidation occurs quickly. Store in airtight glass containers (e.g., mason jars) filled to the top; refrigerate 24-48 hours. Stir/re-blend before use. Freeze in portions up to 3 months; thaw gently (texture may change). Discard if off-smelling or discolored. Add lemon juice to extend fridge life to 3 days. [] Avoid plastic.
Enjoy this Andean treasure—healthy and historic!
